Sleep Tips for Kids: Create Healthy Habits That Help Little Ones Fall Asleep Faster

Thrive Market’s content is produced by skilled writers, fact-checked by experts, and updated regularly. This article was reviewed and edited by:

Sabrina Wildermuth, MS, Certified Food Scientist (CFS) and Director of Nutrition & Regulatory Compliance and Dawn Kane, MS, CFS and QA Nutrition & Regulatory Manager at Thrive Market.

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Kids need a lot of sleep, but you might not know it from the way most children struggle against their bedtime. Whether your little one is the anxious type who can’t turn off their thoughts or the type to drag out every single toy for a late-night play session, there are many reasons kids may not be getting the adequate amount of sleep for their development.

Luckily, building healthy sleep habits for kids isn’t as impossible as it may seem. It may take some trial and error, but these natural sleep tips for kids — and a consistent bedtime routine — can make all the difference when it comes to easing your little one into deep rest.

How Many Hours of Sleep Do Kids Need?

According to the American Academy of Sleep Medicine, the amount of sleep a child needs each night changes as they age. Here’s a general guide to a healthy kids’ sleep schedule by age:

• Ages 4 to 12 months: 12 to 16 hours (including naps)
• Ages 1 to 2 years: 11 to 14 hours (including naps)
• Ages 3 to 5 years: 10 to 13 hours
• Ages 6 to 12 years: 9 to 12 hours
• Ages 13 to 18 years: 8 to 10 hours

Importance of Sleep for Children

Studies show that children who don’t get an adequate amount of sleep each night perform worse at school and socially than children who got a full night’s rest. Some of the negative effects of sleep deprivation include:

• Poor mental processing
• Difficulty concentrating
• Behavioral issues
• Difficulty with social-emotional functioning
• Chronic fatigue (may fall asleep in class or in public settings)

On the other hand, getting enough sleep has a number of health benefits that aid in a child’s development. Children who get enough sleep each night exhibit:

• Improved cognitive development
• Better long-term memory
• Regulated mood and emotions
• Better language development
• Improved immunity
• Healthy sleep habits later in life

Signs Your Child Isn’t Getting Enough Sleep

Not sure if bedtime struggles are actually adding up to a sleep deficit? Watch for these common signs of sleep deprivation in children:

• Trouble waking up in the morning, even after a full night in bed
• Irritability, meltdowns, or mood swings that seem out of proportion
• Hyperactivity or being “wired” in the evening (often a sign of overtiredness, not energy)
• Falling asleep in the car, at school, or during quiet activities
• Difficulty focusing on homework or following directions

If several of these sound familiar, it may be time to revisit your child’s bedtime routine and sleep schedule.

Create a Better Kids’ Bedtime Routine

If you want to encourage your kids to sleep better, it may all come down to creating a better bedtime routine. Here are some helpful hints for getting young children to sleep through the night.

Be consistent.

Kids need routines, especially when they’re first establishing healthy sleep habits early in life. Get your little ones to bed at the same time each night, and stick to a consistent routine of bath, books, gentle music, or whatever works best for your family.

Limit light before bed.

To encourage your child to fall asleep easier, work with their natural circadian rhythm by turning down the lights well before bedtime. An hour or two before it’s time to hit the hay, start dimming the lights throughout your home to create a feeling of calm.

Wind down.

While you may enjoy watching an hour of television or having a lively conversation before bedtime, this may be too much stimulation for your child’s busy mind. Encourage sleepiness by turning off distractions and limiting loud noises.

Create a clutter-free sleep environment.

Your kids may enjoy sleeping with a favorite blanket or a cozy stuffed animal, but too many toys, clothes, and other messy distractions can make it difficult to sleep. Limit the clutter in your child’s room (or at least in their bed) to help ease them into deep rest.

Limit screen time before bed.

It may be tempting to let your child watch a favorite movie or play a game on a tablet before bedtime, but try to cut out screens a few hours before bed to avoid overstimulation.

Play sleep music for kids.

If your child responds well to music, playing sleep music on a bluetooth speaker or in headphones can be a nice way to bond before bed. Create a playlist filled with relaxing music and see if it improves their sleep health.

Try a kids’ sleep meditation.

For kids who have a hard time turning off their minds before bed, a kids’ sleep meditation may help clear out those anxious thoughts. Search “kids sleep meditation” on YouTube or your preferred music streaming app and see which one works best.

Natural Sleep Aids for Kids

Warm milk

Milk contains magnesium, zinc, and tryptophan, all of which may help at bedtime. Try making your child a cup of warm milk if they’re having trouble sleeping.

Good Day Chocolate Milk Chocolate Sleep Supplement for Kids

Do your little ones love a sweet treat? While you may not want to load them up with candy before bedtime, you can feel good about adding this chocolaty sleep supplement to their routine. Made with 1mg of melatonin and Fair Trade chocolate, these little bites are a great alternative to the usual dessert (that actually helps support a healthy sleep schedule*).

CALM Kids Magnesium Gummies, Sweet Citrus

These citrus-flavored gummies offer a kid-friendly amount of magnesium citrate, a compound that helps promote relaxation*, which could aid in your child’s sleep.

SmartyPants Kids Sleep Zero Melatonin Gummies

Prefer to skip melatonin altogether? This melatonin-free formula uses magnesium, L-theanine, and lemon balm to support a calmer bedtime routine* without a hormone-based ingredient.

SmartyPants Kids Sleep Melatonin 0.5mg Gummies, Strawberry Mango

For families who want a low-dose melatonin option, this strawberry mango gummy pairs 0.5mg of melatonin with chamomile and vitamin D3 for a gentle nightly routine*.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment and before changing your diet or healthcare regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

Frequently Asked Questions

What time should kids go to bed?

Bedtime depends on age and wake time, but as a rule of thumb, work backward from when your child needs to be up, using the age ranges above to make sure they’re getting enough total sleep. Most school-age kids do well with a bedtime between 7:30 and 9 p.m.

Is melatonin safe for kids?

Low-dose melatonin (0.5–1mg) is generally considered safe for short-term, occasional use in children, but it’s best to talk with your pediatrician before starting any supplement, especially for regular or long-term use.

How can I help my anxious child fall asleep?

A calming wind-down routine, dim lighting, and a kids’ sleep meditation or relaxing music can help quiet an anxious mind. Consistency is key — the more predictable bedtime is, the less room there is for worry to creep in.

What foods help kids sleep better?

Foods with natural tryptophan, magnesium, or calcium — like warm milk, bananas, or a small handful of nuts — can support the body’s natural sleep processes when offered as part of a calm bedtime routine.

Read more:

What Is the Best Supplement for Sleep?

Does Melatonin Help You Sleep? (Plus Other Natural Sleep Supplements)